Clean
7 minute EMOM
1 x Clean and Jerk
Strength
Box Squat - 12 sets of 2 reps at 75%. Concentrate on speed and technique.
Sumo Deadlift - 6 sets of 1 rep at 65%. Concentrate on speed and technique.
Accessory
A) Good Girl/Bad Girl bands - 4x20
B) Banded Kettlebell Swings - 4x10
C) Supermans - 4x10
'Fight Gone Bad'
3 rounds for total reps, 1 minute on each movement, 1 minute rest between rounds:
Wall Balls 8/5
Sumo Deadlift High Pull 35/25
Box Jumps 24/20
Push Press 35/25
Row for calories
See notes on the board in the gym, any questions, I'll be hanging about the gym most of the day.
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